no "lifestyle" intro, straight to the point and straight facts. love your videos, man.

Good Unilateral Exercises I do regularly: -bulgarian split squats -single arm cable row (better stretch than regular cable rows) -single arm cable lateral raise -Meadows row -Alternating dumbbell bicep curls

Another good video. One insight from me - for general real-life usefulness and injury prevention, I would highly recommend including some Unilateral leg exercise(s) on top of usual squats and deadlift. Just think of all those situations outside the gym when you are in positions which definitely look more like bulgarian split squat or a lunge, rather than a perfectly symetrical Bilateral movement.

You could do alternating unilateral to save time. So within one set you curl your right arm then your left arm alternating

I've also noticed the cross-over fatigue on my Bulgarian Split Squats. I start with my supposed weaker (left) leg but afterwards when i do my strong (right) leg set it often feels weaker than even the left leg. But I know my right leg is definitely stronger and carries more during my normal Squats, so i was already thinking about why in isolated exercises my right les would be weaker. Crossover fatigue perfectly explains that

There is one other thing i would like your oppinion on. Safety. I injured my back doing ass to grass jumpsquats with heavy wheights. Was paralised for a few days. Since then i stick with lunges. The back is striaghter, but most importantly, the wheight is almost halved. Not only the quads experience the load, but also your back. That now has to hold half the wheight for twice the time. So in the long run even if form breaks down during the last few sets, it is not as bad with 80 kg as it would be with 150. Thanks for making this video and shedding light as clearly as you do. Keep at it and stay healthy

This video couldn't have been timed better, brother. We must be connected somehow 🤣 I do almost entirely bilateral exercises, but, for example, I find it's easier to isolate the biceps and get a pump when I do unilateral incline and hammer curls. Also, my gym's leg press machine only goes up to 190kg. I was only able to do 90kg for 10 reps in January but now I can pump out 190kg for 25 reps so I think I'll have no choice but to do unilateral leg presses. I'm scared though, as the patellar tendon in my left leg is torn, and I don't want to injure it further. Because of that, I think I'll have to, for example, do around 80kg for the left leg and 100kg for the right leg if I'm to make consistent progress and avoid injury. I'm having trouble deciding the best way to progressively overload because I don't want uneven muscle growth in my legs (or, far worse, injury to my left leg). Should I drop leg presses entirely and do more sets of bilateral squats and extensions instead? I'd appreciate any advice. In terms of uneven muscle growth, I've recently noticed my right side lats are significantly (probably an inch or so) wider than my left side lats, despite only doing bilateral lat exercises. Any advice for fixing that or do you think they'll eventually even out? Thanks as always FHP!

Unilateral is also good if you don’t have a good mind muscle connection with a certain muscle, doing uni lateral can help build that.

My favourite time saver is unilateral horizontal leg press machine. Don't have to load up plates for 10min just move a pin. Especially considering the weight of those machines are usually too low for bilateral.

Of course half the limbs uses half the weight…still the same weight, 1 arm pushups is my favorite exercise progression for PPP…you don’t have a stability problem, you have a form problem, strict form or decrease weight load…unilateral for plateaus

It is a very interesting topic. Sometimes I find the unilateral exercises more time efficient. E.g. the single leg deadlift needs less time than a hard deadlift session. Right, you will lose some bilateral power with these, but for the purpose of hypertrophy - and considering the CNS effect (and increased resting time) - it can be faster overall. Plus one useful tip: If you choose a landmine for the these exercises (like a Bulgarian s.s or de SLDL) you can add "one additional leg" for that so it can be really stable.

Good info

Unilateral training certainly takes longer than bilateral training, but from my experience it takes nowhere near twice as long. Rest between sets is shorter because, for example the right leg is resting whilst the left leg is being trained. I would estimate it takes about 1.5 times longer for legs and probably only 1.25 times longer for smaller muscles where heart rate recovery is not so much an issue.

Couldn’t the stability challenge with unilateral be a feature, not a bug, just like free weights vs machines?

Unilateral, start very light and progress to greatness.

I do unilateral on the leg extension and leg curl and the fatigue in the next leg is true plus the time it takes to complete the exercise I’m like sitting double the time I usually would be if I did bilateral. I feel like also w/ bilateral I can lift more load 👏🏽👏🏽👏🏽 which means more muscles 🫶🏽🫶🏽🫶🏽

I workout my upper body once every four days. I do 17 separate exercises one set each. 8 pull 8 push one lateral. 8 bilateral 9 unilateral. They cured my muscular dystrophy three years ago and after 30 physical therapists this regimen has finally started putting muscle on my body Core stability will wear you out which is why you can only do about half of your exercises unilateral. But it also exercises your core which is why it's essential. My first four exercises are bilateral middle nine uni last four bi. Stamina and crossover fatigue is an incorrect theory. It has never been a problem

Bilateral ftw. It saves a lot of time.

My coach recommended me to do majority of my exercises unilateral. Cause in fight sports you will rarely produce force with two limbs at the same moment. Thanks for the video 👍

For about 13 years (I'm 36), I've been doing about 60-70% of the exercises unilaterally in each training session. So, I have enough experience and this is my observation regarding the load on the CNS and the time spent on training... Bilateral exercises allow you to exercise the selected volume of training much faster than unilateral exercises. BUT... Unilateral exercises (if the pauses between one limb and the other are long enough to somehow calm down our heart rate) are clearly more gentle on the CNS. At the same time, they are more functional, especially if, among unilateral exercises, you use exercises that are performed with a kettlebell (overhead lunges or dead Romanian pulls on one leg), macebell (360s) or clubbell (mills). The other day I tried to practice the whole training (with dumbbells and machines + with my own weight) bilaterally. I trained it faster but felt more CNS fatigue… It's up to you, people, but in any case, I recommend doing bilateral and unilateral exercises in a ratio of 50:50 (bilateral : unilateral), or 60:40 (bilateral : unilateral).... If you have little time, then AT LEAST in the ratio of 30:70 (bilateral : unilateral)... There is nothing better when you have almost exactly the same strength of the left and right limbs. In case of unilateral execution of exercises with ktb, clubbell and macebell, both hands will be almost equally skilled...AND THAT'S GREAT, don't you think? Functionality...

I recently changed it to dumbbell split squat because it seems to be a burden on my back to receive a barbell with my spine while doing barbell squat. Is this enough to replace it? Please let me know if you have any better exercises to replace Babel squats. thanks😊

Hi, I have a question. Let's say I want to do 3 sets of unilateral movement, one set consists of exercising both sides. I start the first set with my right side, should I begin the second set with left and the third set again with right or all with the right?

What type of periodision would you use for a sprinter who is trying to park twice per year. They are running 100m in the national championships in February and in August. I'm just really confused on which periodision model would be best

Hey Flow High Performance! Is it absolutely necessary to incorporate unilateral exercises? I don't like them very much and i tend to resort to bilateral exercises.

Advantages of unilateral training = equal development of the left and right half of the body, more significant involvement of joint stabilizers, higher functionality in everyday life... Advantages of bilateral training = shorter training unit time...

Unilateral for me is best, especially when we have weaker sides..

What mic do you use?

What do you think of the argument that doing unilateral exercises allows you to shore up potentially asymmetries in the limbs?

My Guy forgot the Biggest Benefit of Unilaterall training being better Mind Muscle Connection and more focused therefore intense training of said muscle

Unilateral is better for athletic performance, bilateral is better for muscle growth. Both should probably be done

Mix it up!

I personally don't like unilateral exercises, i'm more about being stronger honestly, for example the single arm pulldown is gorgeous to feel the lats, but the classic lt pd you can load it with more weight so yeah i think it's kinda the same in terms of growth, the unilateral has more rom, but the bilateral has more weight so same results honestly

First 😎

videos are cool, but that free music drives me insane. step that audio game up

Road cyclist here, bilateral for core and arms, unilateral for legs all the way. Don't care if I look like a t-Rex. Not even that. Legs are still skinny. lol